Knowing how to increase fiber intake is important, as there are many things to consider like timing, food sources, and quantity. Keep reading to learn more about what fiber is, food sources of fiber, and why it's important to consume fiber!

A high fiber smoothie topped with raspberries and chia seeds, with raspberries, chia seeds, and oats in the background.

What is Dietary Fiber?

Dietary fiber is an indigestible compound, meaning our body cannot digest and absorb it. It's a type of carbohydrate and often listed under the Carbohydrates section of a Nutrition Facts label.

There are two main types:

Soluble fiber - this type of fiber dissolves in water and slows digestion. Food sources include beans, oats, chia seeds, berries, bananas, apples, carrots, pears, broccoli, and onions.
Insoluble fiber - this type of fiber does not dissolve in fiber and can increase movement through the GI tract (so it can help relieve some constipation). Sources include whole grains (quinoa, brown rice), wheat bran, seeds, leafy greens, walnuts, and almonds.

Broccoli and brussels slaw dished out into 3 dishes with a small bowl of pistachios and forks around the main dish. — Broccoli & Brussels Slaw

Benefits of Fiber

There are so many benefits of consuming adequate fiber. Some of those include, but are not limited to:

Blood sugar regulation
Lowering cholesterol
Promoting digestion
Assisting with bowel regulation
Promoting a healthy gut microbiome
Keeping us fuller longer

A bowl of popcorn trailmix with a spoon in it.

How Much Fiber Do I Need?

Women should consume 25g of fiber per day and men should consume 38g per day. The average American intake doesn't hit these recommended numbers, so it may be something worth paying attention to!

High Fiber Foods

There are a lot of different foods that contain fiber, so I wanted to break it down into categories.